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Summer lasts just two months, but the season offers lots of opportunity for lifestyle choices that affect your overall wellbeing and that of your bones. Strong bones allow you to enjoy energizing outdoor summer fun, including hiking, biking, and swimming.
Your bones support you 24/7. Repay the favor...

Are You at Risk?
Some factors that may place you at higher-than-average risk for osteoporosis are:
Over age 50
Have a family history of osteoporosis
Are thin and/or have a small frame
Lead a sedentary lifestyle
Use alcohol excessively
Smoke
Have used corticosteroids
Lifetime of low Calcium and Vitamin D intake
Bone Support
These lifestyle changes are your first line of defense:
Stop smoking.
Limit alcohol to 1-2 drinks daily.
Exercise 20 minutes or more three times a week. Mix strength-training (weight-lifting) and weight-bearing cardiovascular workouts, such as bicycling or walking.
Get enough Calcium and Vitamin D on a daily basis.
Osteoporosis doesn't just affect women, and once you know your risk factors, you can arm yourself with knowledge and take a few simple steps to help reduce your risk. A few lifestyle changes, such as getting regular exercise and eating a healthy diet with enough Calcium and Vitamin D can help keep your skeleton strong. According to the U.S. Food and Drug Administration, adequate Calcium and Vitamin D, as part of a healthful diet throughout life, along with physical activity, may reduce the risk of osteoporosis in later life.

National surveys consistently reveal that older adults often fall far short of meeting their nutritional requirements from their diet. This is partly due to their dietary choices, age-related impairments in their ability to absorb and utilize some nutrients, medication-induced nutrient deficiencies, and increased nutrient requirements due to common chronic conditions. While dietary supplements should never be considered as substitutes to a healthy diet, a typical multivitamin supplement with minerals can help substantially to fill the gap between usual nutrient intakes and requirements. Several leading nutrition authorities feel that a daily multivitamin is a prudent and pro-active health behavior for most people and especially for older adults. Sometimes additional supplementation beyond a multivitamins may be necessary; for example, most multivitamins do not contain enough calcium or vitamin D for older adults though there are products available that are formulated specifically for seniors. Inadequate blood levels of vitamin D are common among older people in part because of age-related changes in the skin that impair its synthesis by ultraviolet radiation from sunlight, low intake of vitamin D fortified milk, spending more time inside, and using topical sun screen when outside. Several clinical trials have demonstrated that supplements of calcium and vitamin D can reduce the risk of osteoporosis and lower the incidence of bone fractures. Emerging research suggests that vitamin D may play a role in supporting immune function.
Over the last decade, research has been emerging that suggests generous intakes, often readily obtained only via supplementation, may play a role in promoting health among older people. For example, studies indicate that supplementation with vitamins C and E, lutein (a dietary carotenoid), omega-3 fatty acids (particularly from fish oil), and zinc may support eye health. Emerging research also suggests that people with high concentrations of folic acid and vitamin B12 in their blood may be less likely to develop certain health problems. High intakes of fish or supplementation with omega-3 fatty acids have been associated in several studies with healthy blood lipid levels. In this new age of personalized nutrition, research is being conducted on which genotypes may be associated with benefits from vitamin E.

It is always a challenge to eat healthfully and know you are getting the right amount of essential nutrients and other important dietary constituents like fiber and phytochemicals. This challenge is even harder for adults over 50 years as their physical activity and the total amount of food they consume declines with advancing age. While eating less may result in fewer calories consumed and match their lower energy (calorie) requirement, it becomes harder to meet their requirement for vitamins and minerals which remain the same as younger adults or, in some cases as recent research shows, are actually higher. Therefore, it is more important for older adults to choose mostly nutrient-rich foods like fruit and vegetables, whole grains, eggs, fish, and low-fat dairy products and eat less of foods like cookies, candies, and potato chips.
As our bodies grow older, they have different needs and certain nutrients become especially important to support good health. Aging is associated with a loss of bone (osteopenia or osteoporosis) and muscle (sarcopenia) as well as decrements in the function of the blood vessels, kidney, lungs, eyes, and other tissues. Getting all the nutrients you need could help slow down some of these changes. For example, older adults need more calcium and vitamin D to maintain their bone health and more vitamin B6 to maintain their metabolism of carbohydrate, fat, and protein than younger people require. These changes become even more marked in people over 70 years old. Further, due to age-associated decreases in the acidity of their stomach, many older people cannot readily absorb nutrients like iron, folic acid, and vitamin B12, essential nutrients important for many functions including the support of healthy red blood cells. Though often not thought of as a nutrient, water is essential for everyone but, as we age, thirst is not triggered as well even as we become dehydrated, so special attention is needed to avoid this problem. Foods and beverages with a high water content such as fruit, vegetable juice, and low-sodium soups can be important in maintaining good hydration in older people.
In addition to the aging process itself, a number of drugs can impair the absorption and use of nutrients in the body. As older people take more medications and take them more frequently than other age group, particular attention is needed to their nutrition by healthcare providers. For examples, antacids impair the absorption of folic acid, vitamin B12, and zinc; some diuretics (water pills) increase the elimination of calcium, potassium, and thiamin; and some anti-inflammatory drugs counteract the effects of vitamin C, folic acid, and iron. Supplementation with these nutrients may be necessary to offset these untoward side effects of the drugs.
If you are over 50, you can help face the challenge of meeting your nutrient needs and supporting body functions by choosing more whole grains and fortified cereals, bright-colored vegetables like carrots and broccoli, deep-colored fruit such as berries and melon, and low- or non-fat dairy products like yogurt. You should also try to get more “good fats” by eating fish and nuts and seeds and selecting sources of high quality protein like eggs, dry beans, and poultry. And a multivitamin supplement with minerals can help ensure that no shortfall in essential nutrients occurs while you are working toward this goal.

Calcium and vitamin D garner lots of attention for building and maintaining strong bones. That makes sense: 99% of all calcium is located in the skeleton, and vitamin D works with calcium to support bone health. However, there’s more to the story when it comes to helping prevent osteoporosis – a brittle bone condition - in women and men.
Here are some additional lifestyle factors that affect bone health.
Protein. Protein accounts for about a third of your bones. Bone tissue is active, and your body needs a constant supply of protein to support bone remodeling – the break down and build-up of bone tissue.
Research suggests that when you get enough calcium in your diet from food, dietary supplements or a mixture, a balanced eating plan with adequate protein supports bone health, reducing fracture risk. Foods rich in protein include dairy foods which are also excellent calcium sources. Other good sources of protein include meat, seafood, eggs and soy products.
Phosphorus: Phosphorus is a mineral that lends strength to your skeleton. In fact, about 85% of the body's phosphorus is found in bones and teeth. Phosphorus is abundant in high-protein foods, including yogurt, cottage cheese, milk, sunflower seeds, salmon, beef, and chicken.
Vitamin C. Vitamin C helps your body form collagen, a connective tissue that’s a structural component of your bones. Red bell pepper, orange juice, broccoli, strawberries, and kiwi provide vitamin C. Vitamin C is not stored in the body, so you need it every day.
Potassium: Potassium is part of every cell and it helps support bone health by counteracting the loss of calcium from bones in response to sodium in the diet. Potassium is found in nearly all foods, including meat and seafood, but in greater quantities in white and sweet potato, yogurt, orange juice, broccoli, milk, and bananas.
Magnesium: About half of all the magnesium in your body is associated with bone tissue. Magnesium is abundant in plant foods, including black beans, spinach, almonds, oatmeal and yogurt.
A healthy weight: Belly fat may hurt the bones of healthy premenopausal women, according to a recent study in the Journal of Clinical Endocrinology and Metabolism. Researchers found abdominal fat was linked to thinner bones that may be more prone to fracture. No matter what your age, if you’re overweight or carry extra fat in the belly area, lose the pounds with a balanced diet and regular physical activity.
Exercise: Weight-bearing physical activities, such as walking, running, and weight lifting, cause muscles and bones to work against gravity, resulting in new bone tissue formation that strengthens bones. The Physical Activity Guidelines for Americans recommends at least 2 ½ hours of moderate-intensity physical activity weekly, spread out over at least three days.
Smoking. Research suggests that cigarette smokers have less bone mass than non-smokers. However, studying the influence of smoking on bone health is complicated by other lifestyle factors, including alcohol use and poor diet, so the exact effects of smoking on bones are unclear.

Summer lasts just two months, but the season offers lots of opportunity for lifestyle choices that affect your overall wellbeing and that of your bones. Strong bones allow you to enjoy energizing outdoor summer fun, including hiking, biking, and swimming.
Your bones support you 24/7. Repay the favor by giving them what they need to stay strong and active.
Strengthen Your Skeleton
A number of nutrients found in a variety of foods play a part in supporting bone health. If you’re not including enough of the following foods, you may need dietary supplements, such as multivitamins, calcium, and vitamin D, to fill in the gaps in your diet.
Lean protein foods. Your bones require a regular supply of protein to support the constant breakdown and build-up of bone tissue, a process called remodeling. High-protein foods also supply phosphorus, a mineral that lends strength to your skeleton.
Give your body what it needs by including protein-packed foods such as lean meat, poultry, seafood, beans, eggs, soy products and low-fat dairy at every meal and snack.
Start off each summer day with a balanced protein-packed meal with foods such as Greek yogurt, fruit, and whole grain toast. A healthy breakfast reduces unnecessary snacking on road trips, vacations, and at the office.
Dairy foods. Dairy supplies calcium as well as protein for bone strength. Many dairy products are also fortified with vitamin D, which is found naturally in relatively few foods. Vitamin D helps the body absorb calcium and deposit it into bones.
There’s a good chance you’re not eating enough dairy foods. Women often fall short of the recommended three daily servings (8 ounces milk, fortified soy beverage, or yogurt, or 1 ½ ounces hard cheese), and dining on the fly during the summer makes it more difficult to include dairy.
In addition, while vitamin D fortified foods help satisfy your needs, you may still not get enough. For example, three 8oz. glasses of fortified milk supplies just 50% of the suggested daily vitamin D intake.
Nuts and legumes. Almonds, cashews, and soybeans provide magnesium, a mineral necessary for a strong skeleton. About half of all the magnesium in your body is found in bone. Snacking on nuts, and including soy products, black beans, and lentils in your summer eating plan is a great way to get the magnesium your bones need.
Fruits and vegetable. Your body uses the vitamin C in fruits and vegetables to make collagen, a connective tissue that’s key to building bones. Vitamin C is not stored in the body, so you need it every day.
Produce is also packed with potassium and other minerals that support healthy bones. Calcium is lost from bones which may be triggered by the salty foods of summer, including hot dogs, sausages, and chips.
Most adults need at least five servings of fruits and vegetables daily. Potassium is found in nearly every food, but fresh fruits and vegetables are among the richest sources. Red bell pepper, orange juice, broccoli, strawberries, and kiwi are particularly rich in vitamin C.

Calcium and vitamin D garner lots of attention for building and maintaining strong bones. That makes sense: 99% of all calcium is located in the skeleton, and vitamin D works with calcium to support bone health. However, there’s more to the story when it comes to helping prevent osteoporosis – a...

National surveys consistently reveal that older adults often fall far short of meeting their nutritional requirements from their diet. This is partly due to their dietary choices, age-related impairments in their ability to absorb and utilize some nutrients, medication-induced nutrient deficiencies,...

It is always a challenge to eat healthfully and know you are getting the right amount of essential nutrients and other important dietary constituents like fiber and phytochemicals. This challenge is even harder for adults over 50 years as their physical activity and the total amount of food they con...

When you think of osteoporosis, you probably think of it as a women's-only disease. Not so. According to the National Osteoporosis Foundation (NOF), of the 10 million Americans estimated to have osteoporosis, 8 million are women and 2 million are men. The key to long-term bone health is to maintain ...

‡Vitamins A, C, and E, and Lutein help support healthy eyes. This product is not intended to provide daily intake of Lutein. Take with a diet rich in fruits and vegetables.

¥B-Vitamins support daily energy needs.*

^Vitamins C and E support normal immune function.*

±B-vitamins aid in the metabolism of fats, carbohydrates, and proteins.*

«Lutein and Zeaxanthin to help improve the eyes natural response to glare. Emerging science suggests nutrients such as Lutein and Zeaxanthin help support healthy/normal macular pigment which plays a role in the eye’s ability to respond after exposure to glare/adjustment to changes in light.*

∇Among leading eye multivitamin supplement brands.

^^Refers to Lutein, Zeaxanthin, and Vitamins A, C, and E.

µBased on number of nutrients; Among leading Women / Men 50+ multivitamin brands.

»Among leading men’s and women’s gummy multivitamins.

>Biotin, Vitamins A, C, and E help maintain healthy appearance.*

<Vitamins D and B6 help support muscle function.*

♦A combination of Vitamin D and calcium helps maintain strong bones*

•B-Vitamins help support heart health, brain health, energy and metabolism. Vitamins A, C, E and zinc help support normal immune function and healthy eyes. Calcium and vitamin D help support bone health.* Adequate calcium and vitamin D are necessary for bone health. Centrum® MultiGummies® [Men/Adult] and Centrum® VitaMints® do not contain calcium. Take with a calcium-rich diet.

∞Includes 11 nutrients to support whole body health including B-vitamins to support heart health, zinc and B-vitamins to support normal brain function, and Vitamins A, C, and E to support healthy eyes.* Not a replacement for cholesterol-lowering drugs.